Saturday WOD

Jul 2nd, 2016

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Category: WODS

Saturday WOD


Guns Out CrossFit – CrossFit

Warm-up

200 M Row

Then

4 Min TABATA

Air Squats

Push Ups

Mobility

PVC Pass Throughs

Banded Shoulder

Couch

Weightlifting

10 Min EMOM

2 Front Squats + 1 Push Jerk

*workup to a heavy set

Metcon

12 Min AMRAP

400 m med ball relay

30 Power Cleans (135/95)

30 Lateral Burpees

400 m med ball relay

30 Back Squats (135/95)

30 Lateral Burpees

*RX Max rope climbs, bar muscle ups or muscle ups with remaining time for reps

*Scaled max med ball sit up pass with remaining time

Metcon (AMRAP – Reps)

12 Min AMRAP

800 M Run (team)

30 Burpee Pull Ups

30 KBS (53/35)

30 Goblet Squats (53/35)

400 M Run (team)

*RX+Max rope climbs, bar muscle ups or muscle ups with remaining time for reps

*Scaled max sit ups with remaining time

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